How to Beast Proven steps to build confidence & get jacked Wed, 20 Jun 2018 17:48:52 +0000 en-US hourly 1 How to Beast 32 32 How to Be More Masculine (5 “Alpha Male” Traits) Tue, 31 Oct 2017 10:00:11 +0000 Lots of men in 21st century society are questioning their masculinity…

They believe that they are weaker and less confident than more “manly” men.

If you feel this way, there’s no shame in it. There’s a large difference between being male and being a man. A male is something you are by birth. A man is something you have to become.

The good news is that there are several “masculine triggers” that, if done on a daily basis, will make you feel more masculine and confident, no matter who you are, what you look like, or where you’re from.

Bonus: Get free access to my new course and learn how to double your confidence and stop giving a fuck what other people think… in just 30 days!

Trigger #1: Challenge Yourself

Challenge is the whetstone that sharpens the blade of the masculine edge.

In fact, challenge is the driving force behind the success of the human race. From building massive skyscrapers and creating enormous tech companies to starting wars in an attempt to conquer other nations, challenge continually pushes us forward.

Also here’s another fact that’s not very well known: most of our ancestors are women. That means most of the men who lived in history didn’t get to procreate (arguably the #1 biological goal of your life).

Men back then instinctively knew this, so what did they do? They improved themselves, so they would have a better chance to pass on their genes.

They became tougher. Rougher. More mentally sharp. They were the ones who stepped up to the challenge of life and developed a strong internal locus of control. As a result, those were the ones who got laid and had children.

If every man who ever lived reproduced, over-population would have extinguished the human race long ago. Luckily, nature has a built in safeguard for this — “survival of the fittest”. Species that do not grow and adapt are eliminated.

Implementation Guidelines: Take the time to step outside of your comfort zone every day. You’ll surprise yourself with how fast you grow when you begin challenging yourself.

Here’s some things you can do:

Anything that will smack you out of that default autopilot mode (that you’ve been stuck in for God knows how long) is good.

Trigger #2: Become Self-Reliant

In traditional societies, men were the primary breadwinners of the home. It was rare to use too much outside assistance to help provide for the family. This obviously isn’t the case anymore, but self-reliance is still a heavy part of the male psyche.

Modern society teaches us to be reliant on outside stimulation to feel good about ourselves. For example, we often rely on getting “likes” on social media for validation.

If you want to be masculine, you need to learn how to get approval and validation from within. Use outside help, for sure, but don’t expect it to save you.

Implementation Guidelines: Being self-reliant is not the same as being self-sufficient. No man is an island. You aren’t truly self-sufficient unless you go “off the grid” completely.

Self-reliance only means that you rely primarily on yourself to deliver an end-result (even though you may get a friendly “push” along the way).

Here’s how you can achieve this:

Trigger #3: Complete a “Rite of Passage”

In many cultures, there is a distinct transition from boyhood to manhood. It is symbolized by a test or physical initiation.

For example, in ancient Sparta, young boys would be released into the wild to fend for themselves. If they returned, they were then christened as men.

In mainstream Western society we have no equivalent test. As you can imagine, this creates tremendous social problems. Lots of guys today are stuck in a state of “suspended adolescence” and don’t know how to progress to manhood.

Implementation Guidelines: You might be thinking: “Well, I’m well past the age of being a teenager. I guess it’s too late?” Not really.

A rite of passage can happen at any time. It’s never too late to become “a man”.

Rites of passage typically need a clear demarcation point saying “Before, I was a boy. Now I am a man.” For example…

The tougher and more mentally challenging, the better.

Trigger #4: “Bump Up” Against the Masculine

In the video above, I explain the best way to stop being a “nice guy” who gets walked all over.

All men have high levels of a particular hormone called testosterone. Because of this, we have a tendency to chase two things: fighting and fucking.

Unfortunately, the former is seen as entirely bad, and the latter’s purpose has been warped in society today. Neither of these are inherently bad. It all depends on the context.

In this case, fighting isn’t “wrong”. It’s how men keep each other sharp. Keep in mind that fighting is also mental (psychological warfare, anyone?).

Boys in the schoolyard fight and scrap with each other ruthlessly because they feel this natural urge to fight in order to resolve conflicts. Male rams, bears, and other animals also often fight each other in the wild when competing for mates or resolving conflicts.

Ever seen the movie Fight Club? It is a distillation of this same male tendency for confrontation.

Implementation Guidelines: Am I encouraging you to be an asshole and try to fight random dudes at the bar? No. Fighting just to fight is absolutely uncalled for. Too many men unfortunately lack the emotional and social intelligence to realize that fighting should be done only as a last resort…

But you should still develop your natural desire for fierce competition. Here are some examples:

Trigger #5: Create Something of Your Own

Many of the greatest discoveries have come from the masculine mind. Conquerors, adventurers, scientists, philosophers, inventors…they all had a deep desire to “push the envelope” and create new things that make the world a better place.

Unfortunately, we live in a society today that encourages consuming more than creating, and this is a big reason so many men feel “emasculated” today.

Implementation Guidelines: Giving your gift to the world will help you develop a large sense of pride and accomplishment. There’s no better feeling than doing good, honest, work and getting rewarded for it.

Here are some ways you can do that:

  • Create a side project just for kicks
  • Do something you have a passion for and give your whole heart to it
  • Persist even in the face of antagonism from others

How to Be More Masculine (Recap)

Being masculine ultimately means taking ownership of your life and realizing that you aren’t a little kid anymore. You must refuse to feel sorry for yourself and instead redirect that energy towards making the best out of the cards you’ve been dealt. You must realize that it’s never too late to change your life.

  • Challenge yourself and expand you comfort zone
  • Stop relying on other people to fell good about yourself
  • Complete a brutally challenging “rite of passage”
  • Regularly “bump up” against the masculine
  • Create something of your own that helps other people

Will this be easy? No. It’s a heavy task and not all of us are up to it. But it’s open to any guy that wants it bad enough.

Do you?

This was a guest post by Sim Campbell of where he helps guys reach their potential by improving their confidence, discipline, and productivity.

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Bodybuilding Sleep: How to Maximize Muscle Growth While You Snooze Thu, 10 Aug 2017 10:00:31 +0000 I love the pump.

That feeling in the gym, after busting your a** on a set, when your muscles fill with blood.

It’s that feeling of pushing myself everyday that fuels my gym addiction. And yet all too often, I get too caught up in the workouts and forget an equally important part of bodybuilding: recovery.

Muscle recovery is as important to bodybuilding as is your actual workout routine in the gym. In order for muscles to grow after a workout, the conditions must be right.

The best time for your muscles to recuperate is while you are sleeping, so it is important to be aware of your sleeping habits and maximize the potential benefits that quality sleep is able to give you.

This article will explain how sleep works and how you can maximize the anabolic potential of your sleep for increased muscle growth.

Bonus: Download my Free Bulking Routine and get a proven step-by-step routine to quickly pack on mass and get stronger.

The Basics of Sleep

There are five stages of sleep. Understanding these stages will allow you to become aware of how sleep disturbances and disorders can affect your overall health.

Stage 1

The first stage of sleep is frequently observed by seeing someone begin to nod off while they are watching television late at night or reading a book. This stage of sleep is marked by the slowing down of brain activity and the start of muscle relaxation.

It is very easy to be woken up from this stage, which is why you can likely recall a time where you have started to drift off to sleep and then jolted back into an awakened state.

Stage 2

During stage two of sleep, there is a further slowing down of brain and muscle activity. This stage typically begins 15-30 minutes after you have been in bed. During this stage, you are easily woken up and can quickly become alert.

For example, if the phone rings when you are in the second stage of sleep, it will likely wake you up and you will be able to answer the phone and carry on a normal conversation.

Stages 3 and 4

Together, these stages are called slow wave sleep. During this time, your brain and muscle activity both significantly decrease. You will likely enter this stage of sleep about 45 minutes after the beginning stage. If you are woken up during this stage, you are groggy and likely find it difficult to carry on a normal conversation.

Rapid Eye Movement

Dreaming occurs during the REM stage of sleep. During this time, the brain is very active, however, the muscles of the body are paralyzed. During this time, your heart rate increases, your blood pressure rises, and your breathing becomes more rapid.

REM sleep is likely to begin after you have been asleep for about 90 minutes. The first REM cycle lasts about 10 minutes, with each cycle increasing in length to as long as one hour towards the last phase of your night.

Your body shifts in and out of the various sleep stages throughout the night. Deep, REM sleep is scattered throughout the night and incorporated into the various sleep stages.

The Importance of Sleep

Sleep plays a critical role in your health throughout your life.

How you feel while you’re awake is largely dependent on your quality of sleep. While you are sleeping, your body is hard at work repairing itself and supporting growth and development.

Sleep is also the time when your body recovers from exercise. Your muscles and organs repair themselves and you grow new muscle tissue. Sleep is anabolic, meaning that the chemical reactions that combine molecules and build muscle occur during this time.

Your body also replenishes key anabolic hormones and critical neurotransmitters while you are sleeping. These are all needed for effective muscle recovery when bodybuilding.

Consequences of Sleep Deprivation

Sleep deprivation occurs when you do not get an adequate amount of total sleep. This can result in excessive daytime sleepiness, fatigue, weight fluctuations, and clumsiness. It is also an easy way to cause muscle breakdown.

When you are trying to build muscle, not getting enough sleep is destructive because you are depriving your body of the rest that it needs to be able to recover, repair, and grow.

Sleep deprivation also leads to inflammation, which introduces a large variety of possible health issues, including heart disease and stroke.

Some other common side effects of sleep deprivation include:

  • Difficulty concentrating
  • Mood changes
  • Weakened immune system
  • High blood pressure
  • Increased risk for diabetes
  • Weight gain

When it comes to bodybuilding, sleep deprivation makes weight lifting harder on your body and can even increase your risk for overtraining, which can lead to injury and mental burnout.

How to Maximize Anabolic Sleep

To help maximize the quality of your sleep, you first need to perfect your sleep habits.

Maintaining a regular sleep routine is a great way to get your body used to falling asleep and waking up at the same time each day. Once your body is in this rhythm, you will have fewer problems falling asleep and eventually, you will not need an alarm clock to wake up.

Also, make sure that your bedroom is conducive to sleep….

  • Turn off all electronics in your room
  • Make sure the room is slightly cool
  • Get rid of anything that could make noise during the night

Research shows that the release of melatonin facilitates sleep and exposure to light decreases the melatonin secretion in humans. This means that if the light levels in your sleep environment are too high, your melatonin levels will be suppressed, which can make it more difficult to fall asleep and stay asleep.

And in terms of your diet…

  • Don’t eat a heavy meal before going to sleep
  • Stop drinking fluids 2-3 hours before bed (you don’t want to wake up multiple times to pee)
  • Avoid caffeine after noon — caffeine takes 6 hours to eliminate just half of what was taken

Also, while you may love to get physical activity, start settling that down about two hours before going to bed. This will also help calm your mind and body and prepare it for a long night’s sleep.

Supplements to Maximize Anabolic Sleep

In addition to manipulating your sleep environment, you want to make sure to take effective dietary supplements. Proper supplementation can play a huge role in helping you fall asleep and maximizing the anabolic potential of your sleep.

Note: of course, the best supplement is a healthy diet that fits your personal caloric needs.

ZMA (or Multivitamin)

ZMA is a blend of zinc and magnesium, and the vitamin B-6. These three compounds are critical in biological processes, and studies have shown that a large population of Americans are deficient in zinc, and an even larger number of people are deficient in magnesium.

Zinc is especially important in bodybuilding due to its role in testosterone production. Low levels of zinc and magnesium are both linked to a lower rate of muscle growth.


Your body produces melatonin on its own and can also get this hormone from a proper diet of fruits, vegetables, and grains. Melatonin supplements can also be used to improve sleep if they are needed.

They are also used to treat jet lag or insomnia, help control sleep for people who work at night, and reduce problems with sleeping and confusion following surgery.


GABA is a neurotransmitter that can decrease nerve activity. People suffering with insomnia often have lower levels of GABA.

Many sleeping pills work by improving GABA’s ability to bind to receptors in the brain. Supplemental GABA has little effect, however, as the molecule is unable to cross from the blood into the brain.

As such, I recommend a GABA analogue like Phenibut. Though it can have some unwanted side effects (if over-used), Phenibut is an effect form of GABA that passes through the blood brain barrier without issue and thus has a greater effect on lowering anxiety.

Recap: Keys for Bodybuilding Sleep

In conclusion, getting sufficient sleep is one of the keys ways to boost muscle growth. While you are sleeping, your body is going through the most important period of recovery for your muscles and supporting organs.

Sleep can potentially be the most anabolic period of your day. However, it is important to remember that sleep can also be highly catabolic.

Maximizing your anabolic potential of sleep can be achieved by making your sleep environment conducive to high-quality sleep and using supplements that will help you fall asleep quicker, sleep through the night, and maximize anabolic conditions during this vital time of repair.

This was a guest article by Dan Fries of Corpina Nootropics. He is a published nutrition and supplement researcher who has worked with big names like Dana Farber and The Michigan Center.

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How to Talk to Girls: 9 Tips to Get Her HOOKED Tue, 01 Aug 2017 10:00:50 +0000 If you want to improve your dating life, you NEED to know how to talk to girls.

“Pick-up” lines and pre-rehearsed stories will only get you so far. Without the right tools, you will never make it past boring small talk.

In this article I’ll teach you 9 keys for charming her, getting her out on a date, and making the move. It doesn’t matter if you want a girlfriend or a hook-up, these tips will get the job done.

Bonus: Get free access to my new course and learn how to double your confidence and get over social anxiety… in just 30 days!

PHASE I: How to Make the Move

In the video above I demonstrate tips #1-3 on random girls in the street.

#1: Do Not Hesitate

Listen up, because here is the secret to never getting stuck in the friend-zone…

When you notice a girl you’re attracted to, go ahead and make the move. Otherwise you will procrastinate and give up. And even if you do work up the courage to ask her out later on, she will be more likely to see you as “just a friend”.

#2: Be Direct

So, what exactly is the best way to ask a girl out?

Simple. Be honest and state your intentions. Don’t worry about being super flirty or getting her “attracted”, just ask the fucking question…

“Do you want to hang out sometime?”

And also, make it OBVIOUS why you want to hang out with her. Let her know you aren’t looking for another friend…

“I know this is random, but I think you’re really cute. Do you want to hang out sometime?”

Stop worrying about waiting for the “perfect” time, because it will never come. Instead, face your fears now. She will appreciate your boldness. And you will build self-confidence regardless of her answer.

#3: Embrace Rejection

Look man, all of us are afraid of failing and getting rejected. That shit hurts.

But think about it like THIS…

You will NEVER regret putting yourself out there and getting rejected. At least now you know that she is not into you. You can move on with your life.

However, you will ALWAYS regret not even trying in the first place. You will never know if she was actually attracted to you. You will never know the experiences you might have shared.

PHASE II: Effective Text Game

In this video I go in-depth on how to text girls for maximum results.

#1: Text Her Immediately

Okay, let’s imagine that you ask her out and get her number. What’s next?

Most guys wait a day or two before they text… but this is a HUGE mistake.

You want to capitalize on your momentum and set up the date as fast as possible. Otherwise the spark may fade or she may make plans with a new guy she meets.

A simple, “Hey Julia, this is David” message is enough to get the conversation started.

#2: Keep the Goal in Mind

Another big mistake guys make is getting stuck in long text conversations.

You might think you’re doing well because she’s responding, but really you’re just showering her with validation and becoming another texting buddy in her phone.

Always remember your #1 goal: make a plan to meet in person. This is where you will flirt with her and find out if there’s a connection… not via text messages.

Keep small talk to a minimum before the date. After she answers your first text, only send 2-3 more messages before you start planning the date.

#3: Make Concrete Plans

When you schedule a date via text, you want to make sure you are both on the same page.

Here are 3 easy steps for making plans…

  • Get her to commit again: “Do you want to hang out sometime this week?”
  • Find a day: “What nights are you free?”
  • Suggest a plan: “Let’s meet at X bar for drinks. Does 8 or 9 work for you?”

At this point, you have successfully scheduled a date.

I recommend getting drinks for the first date, because it’s cheaper and less time investment than dinner or most other ideas. Plus, sitting side-by-side at a bar is an easy, low pressure environment for chatting and flirting.

PHASE III: The First Date Blueprint

If you want to learn even more about my first date gameplan, watch the video above.

#1: Confirm, Confirm, Confirm

If you don’t confirm your date, there is a high chance of flaking.

Humans are creatures of habit. If we can find an excuse to avoid attending an event, there’s a good chance we’ll take it. And girls are no exception to this rule.

You need to check-in and confirm the date MULTIPLE times…

  • The night before: “Hey Julia, hope your weeks going well. We still good for tomorrow at 9?”
  • And again the afternoon of the date: “Hey see you at 9 tonight”

Following up is so crucial because it makes the plan feel REAL in her mind. It also makes it harder for her to justify being lazing and flaking. By simply sending these 2 messages, you will almost guarantee she shows up.

#2: Hug Her Immediately

First impressions are crucial — wear a sharp outfit and hug her as soon as she arrives.

Don’t hesitate and wait to see what she’s going to do. Don’t give her a handshake. Take the lead and get the date started on the right foot. This will avoid awkwardness and make both of you feel comfortable together.

I know this sounds basic, but honestly getting the small stuff right is more than half the battle. Put yourself in a good position to succeed, and the rest of the night will be easy.

#3: Keep the Conversation Focused on Her

Ok, so what are some easy conversation topics you can use on the date?

Simple. Keep the majority of the conversation focused on her…

  • Find out what she is passionate about
  • Discover her most exciting stories
  • Make guesses what shes likes (in a flirtatious way)

When you consistently drive the conversation towards her, it makes it a lot easier to think of things to say. Plus, people love talking about themselves so it will be fun and engaging for her as well.

RECAP: How to Talk to Girls

The best way to talk to girls is to be honest and keep things moving forward.

You should always ask her out as soon as possible to steer clear of the friend-zone and avoid wasting your time. When texting, always set the date up as soon as possible so you can actually hang out with her in person.

And finally, when you’re on the date, keep the conversation focused on her passions and experiences. She will love talking about herself, and also quickly become curious about you.

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How to Bulk up Fast (10 Keys to Boost Growth) Thu, 13 Jul 2017 10:00:29 +0000 Bulking up and gaining muscle can be very challenging.

It takes the right combination of diet and training to see fast results.

Unfortunately, most guys never it right. And as a result, most guys fail to see significant progress. They usually stay scrawny or skinny-fat forever.

In this article, I will give you 9 effective diet and workout tips for how to bulk up fast.

Bonus: Download my Free Bulking Routine and get a proven step-by-step routine to quickly pack on mass and get stronger.

#1: Keep it old-school

Recently, “crossfit” style training has become very popular. For example, performing circuits or supersets where you rest very little in between sets.

These workouts are great for general health purposes and losing weight, but if you want to bulk up, then you need a different approach.

Instead, you should do old-school workouts where you perform every set of a single exercise before advancing to the next exercise. You should also rest 1-3 minutes in between sets so that you’re body is fully recovered before you go again.

Note: I recommend 1-1.5 minute rest periods for isolation exercises like curls, and 2-3 minute rest periods for compound movements like squats and bench press (because they require more energy).

This will allow you to be as strong as possible for every single set of your workout. You will be able to lift more weight for more reps. And, at the end of day, studies show that getting stronger is one of the primary drivers of muscle growth. More strength = more muscle.

#2: Carb up

Most guys think they need to focus on eating protein if they want to bulk up fast. And yes, protein is important, but carbs are even more important.

When you consume a lot of carbs, you increase the amount of “glycogen” in your muscle cells. And this will give you more energy in the gym. In other words, you will be able to lift more weight for more reps. And remember, getting stronger is the #1 way to force muscle growth.

What carbs should you eat?

Here are my top 5 carb sources for bulking up: potatoes, rice, oats, bread, and pasta. Incorporate large portions of these into all of your meals and you will grow faster than ever.

[Click here to see my top 10 foods for gaining mass.]

#3: Use slow negatives

The way you perform each rep is also very important.

If you just haphazardly sling the weights around the gym, you won’t see any results (but you might injure yourself).

Instead, you should lower the weights in a slow and controlled fashion. On one hand, this will force you to check your ego and use a weight that’s not too heavy. On the other hand, studies have shown that the eccentric (or negative) part of the rep plays a large role in muscle growth.

In general, I recommend a 2/0/1 tempo (lower the weights for 2 seconds, don’t pause at the bottom, then explode back up in 1 second). This will make sure your form is on point and also help you pack on muscle as fast as possible.

#4: Try this gainer shake

Fact: consuming enough calories to gain weight is a crucial part of bulking up.

However, if you have a busy schedule, it can be challenging to sit down and eat 3 full meals per day… That’s where my gainer shake comes in. I make this for lunch every single day to make sure I get enough calories, carbs, and protein to grow.

Here are the ingredients:

  • Milk (2 cups)
  • Oats (3/4 cup)
  • Peanut butter (3 tbsp)
  • Protein powder (1 scoop)
  • Creatine (5 grams)

Put all of these into a blender (add ice if you want) and BOOM! Lunch is served.

#5: Cut the cardio

As I said in #4 above, you need to eat enough calories to gain weight if you want to bulk up… so if you’re burning calories like a mad man doing cardio 2-3x per week, then it’s going to be very hard to make gains.

That’s why I recommend only one day of cardio per week while bulking. Any more than this and you will be working directly against your goals. However, it’s still important to do a little cardio (1x per week) in order to maintain heart health.

In terms of what type of cardio is best for gaining mass, I recommend low intensity cardio (like running or biking) for about 30 min – 1 hr. Personally, I play pick-up basketball for my cardio, because I quickly get bored if I’m just running or biking.

#6: Make eating your job

If you want to know how to bulk up fast, there’s one simple answer: you need to lift and eat… consistently.

You cannot skip meals and rely on small snacks if you’re serious about gaining mass. You need to treat eating like it’s your job. Every morning, you need to consider your schedule for the day and plan time to fit in 3 big meals. This will help prevent situations where you get too busy and “forget” to eat.

No more excuses, man. One big meal per day is not going to cut it. Man up and start eating big… every single day.

#7: Follow the 2x per week rule

You might be wondering: what is the best workout routine for bulking up fast?

Personally, I prefer full body routines like this one, but I know other guys who have a lot of success doing a push/pull/legs split.

At the end of the day, the most important factor is that you work each muscle group at least 2x per week. Any less frequently than this and you’re sacrificing precious gains. The reason for this is that your muscle only grow when you work them out (makes sense, right).

#8: Creatine for the gains

Fact: creatine is the only LEGAL supplement proven to have a significant impact on muscle growth.

It has been show in many studies to increase strength and muscular hypertrophy. It’s also dirt cheap (click here to see my preferred brand).

But let’s be clear: it is not an anabolic steroid. You’re not going to gain 10 lbs overnight here. But, if you want to bulk up fast, then I do recommend using creatine. Just take 5 grams per day, and you’re good to go.

#9: Vary rep ranges (not exercises)

In the video above I explain exactly how to alternate your rep ranges for max results.

Now, let’s get one thing straight: “muscle confusion” is BS. You don’t need to change up your workout routine every single month. Your muscles do not have brains inside them.

…but it is smart to include different rep ranges in your workout routine.

When you use different rep ranges, and different weights, you force your body to utilize different energy pathways and recruit varying amounts of muscle fibers. And this variety is helpful for breaking through strength plateaus (and therefore inducing muscle growth).

For example, each week you could include a strength day where you perform 5 sets of 5 for each exercise and a hypertrophy day where you perform 3 sets of 10. My free bulking routine includes a similar set-up, so be sure to check it out.

#10: Track your calories

At the end of the day, the only way to be 100% sure that you’re gaining weight is to track your calories. Otherwise, you’re just guessing.

Use my diet calculator to determine exactly how many calories you personally need to gain half a pound per week (any more than this and you will gain fat), and then download a calorie counter like MyFitnessPal to track what you eat every single day.

Most of us eat similar foods each week, so you only need to do this for about 1-2 months before you know what you’re doing (and then you can stop tracking).

How to Bulk up Fast

Above you have my 10 best tips for supercharging your muscle growth.

Go through the list, determine 1-2 areas where you are slacking the most, and then get to work. Remember, this is not rocket science. If you consistently lift weights, get stronger, and eat enough food, then you will successfully bulk up and pack on muscle.

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How to Be More Confident in Yourself (9 Proven Hacks) Thu, 22 Jun 2017 10:00:27 +0000 Confidence is everything…

If you are confident, then you believe in yourself. You believe in your ability to take action and accomplish your goals.

But without confidence? You’ll struggle to get what you want in your career and relationships.

In this article I will show you how to be more confident in yourself by giving you 9 actionable tips you can use today.

Bonus: Get free access to my new course and learn how to double your confidence and get over social anxiety… in just 30 days!

#1: Set “Bite-Size” Goals

If you want to be more confident in yourself, then you need to build trust in your ability to get shit done.

You need to prove to yourself that you can take action and accomplish your goals. And the best way to do this is to set small “bite-size” goals that you can accomplish in just a few weeks.

For example, rather than setting the large goal of “getting a new job”, set a smaller goal to “update your resume” or “apply to five different companies”. This way, you can quickly accomplish your goals, build trust in yourself, and create massive momentum in your life.

Right now, think of your #1 goal. How can you make this smaller? What is a realistic goal for the next week or 2?

#2: Identify Your Insecurities

Setting goals is crucial, but defining your fears and insecurities is even more important.

Right now, ask yourself: “What am I embarrassed about or ashamed of? What am I afraid that other people might discover about me?”

Then make a list.

This is a list of your top insecurities. We all have them, so don’t be embarrassed.

However, just making this list will not cause them to magically disappear. But it will help you acknowledge them and accept their reality. If you want to get over them, then I suggest you pick one and share it with a close friend or family member. This will not be easy, but it will help you remove the shame associated with it.

#3: Practice Facing Rejection

In the video above, I demonstrate how to get over rejection by approaching women.

After surveying thousands of men, it’s clear that our #1 fear is failure and rejection.

We are afraid that we are going to fail to live up to the expectations of other people… and our own expectations… and it scares the crap out of us. This is normal, but if you let this fear stop you from going after what you want, then you will never reach your goals.

Instead, you must force yourself to face this fear on a daily basis. This is the only way to overcome it. For example, approaching one girl every single day and giving her a compliment or asking her out.

These “comfort zone challenges” will desensitize you to your fears and help you stop giving a fuck what other people think.

#4: Practice Decision-Making

If you want to reach true self-confidence, then you must be able to make fast decisions.

Most of us make the mistake of over-thinking and over-analyzing every little choice. This will cause you to lose confidence in yourself, because you’re essentially training yourself to doubt your gut instinct.

Instead, you must build your “decision-making” muscle. You must practice making decisions on a daily basis. Here are a few simple ways you can get started:

  • When you eat out, select your meal off the menu in 30 seconds or less
  • When you are getting dressed, select your outfit in 1 minute or less
  • When you make plans with a friend, always be the one who makes a suggestion of what you should do

These steps will program your mind to make faster choices when you’re facing more significant decisions.

#5: Try New Hobbies

If you want to be more confidence, you need to try new things.

You can’t spend all of your time inside your comfort zone and expect things to change.

One of the best ways to “switch things up” and expand your comfort zone is to experiment with new hobbies. You never know, you might find a hidden passion you never knew existed. Or you may even meet a new best-friend… or girlfriend.

For example, I never tried martial arts until a few years ago. Sure, it was intimidating walking into a gym full of experienced fighters at first. But I quickly developed a new social circle and built confidence in myself as I learned to defend myself.

Other hobbies I recommend would be: salsa dancing, cooking, weight-lifting, fishing, hunting, or photography.

#6: Spend Time with People You Admire

“You are the average of the 5 people you spend the most time with.”

This famous quote is shockingly true. Other people’s personality traits tend to “rub off” on you.

If you spend most of your time with lazy people who just want to get drunk and hang out, you will become equally mediocre. But if you spend time with motivated people who push you to get better, you will quickly gain momentum in your life.

If you want to build muscle and get fit, then hit the gym with your buddy who is jacked. If you want to get better with girls, then go out with your buddy who is naturally charming.

I’m not saying to destroy your old relationships, just to spend less time with people who hold you back.

#7: Silence “The Voice Inside Your Head”

In the video above, I share 5 techniques you can use to instantly silence negative self-talk.

When you’re feeling a lack confidence, it usually starts with “the voice inside your head”. You know, the little voice that says you’re going to fail… that says you’re too ugly… that says other people are trying to hurt you.

The truth is that 99% of the time this voice is wrong! But it caused you to get stuck inside your head and start feeling awkward and nervous.

This is why you need “tools” to help you silence this voice and stay out of your head.

Here is one quick trick you can use right now: whenever you start to hear “the voice” getting started, stop and focus on the sensations in the bottom of your feet. This forces you to stay “out of your head” and keeps you feeling calm and confident.

#8: The “I Love Myself” Affirmation

The final “hack” is a simple affirmation.

Affirmations are short statements that you repeat to yourself in order to boost your mood (and “hypnotize” yourself into actually believing it). The most effective affirmation I’ve ever tried is the “I love myself” affirmation…

Here’s how it works: stare at yourself in a mirror and say “I love myself” 5-10 times.

This sounds very basic, and maybe a little weird, but trust me it works. At first it may make you uncomfortable, but if you do it every day for a few weeks in a row, you will quickly start to feel true love for yourself as you repeat these words.

Full disclosure: I stole this from Kamal Ravikant’s book Love Yourself Like Your Life Depends on It. It’s a quick read that I highly recommend.

#9: Lift Weight

Lifting weights is quite possibly the easiest way to build self-confidence.

It will help you build muscle and burn fat. And this will make you look better. And looking better will make you feel better about yourself.

Plus, like it or not, people subconsciously perceive muscular men as more confident and authoritative. This means other people will treat you better as well. On top of this, it will give you a whole lot of anti-aging benefits like increased bone density and stronger posture.

If you’re new to lifting, I suggest you try out this simple barbell routine to get started.

How to Be More Confident in Yourself

Above you will find 9 simple “hacks” you can use to be more confident in yourself.

I recommend that you pick 2-3 and give them a try over the next week. You will find that some of these work better for you than others. Keep the ones that you like and discard the ones you don’t.

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Skinny Fat Diet & Workout (How to Get Rid of Skinny Fat) Thu, 11 May 2017 10:00:53 +0000 Skinny fat: You look scrawny with a shirt on. But chubby when you’re shirtless.

This sucks so bad because you don’t know whether you should focus on bulking up or losing weight. You need to build muscle AND burn fat.

The problem is that you have only a small amount of muscle mass. This is why you look so scrawny with a shirt on. This is also why you look chubby without a shirt on – even if you don’t have much body fat, there is no muscle underneath to give your body shape.

In this article, I’ll show you a step-by-step diet and workout plan to get rid of skinny fat.

Bonus: Download my Free Bulking Routine and get a proven step-by-step routine to quickly pack on mass and get stronger.

The Skinny Fat Diet

If you’re skinny fat, then you fall into 1 of 2 categories…

  • You’re more scrawny than fat (#1 above) – this means you don’t have very much fat on you, there’s just very minimal muscle underneath.
  • You’re more fat than scrawny (#2 above) – this means you have some muscle mass, it’s just covered by a thick layer of fat.

If you’re more skinny than fat: Start by gaining weight and gaining size. You need to build a solid base of muscle mass. If you cut down instead, you’re just going to look scrawnier and scrawnier.

Here’s what to do: Use my diet calculator to estimate how many calories (and how much protein) you should be eating to gain mass. Then download a simple calorie counting app like “MyFitnessPal” to track your calories every day.

If you’re more fat than skinny: Start by losing weight and cutting down. You need to get rid of some fat so that you can expose the muscle that’s been hiding underneath. If you bulk up instead, you’re just going to look chubbier and chubbier.

Here’s what to do: Use my diet calculator to estimate how many calories (and how much protein) you should be eating to get lean. Then download a simple calorie counting app like “MyFitnessPal” to track your calories every day.

If you want to see how I track my calories (without going crazy), check out this quick video I made.

If you don’t know which category you fall into: Then I recommend you start by bulking up and gaining mass. This is because you have the potential to pack on more muscle earlier in your weight-lifting career (aka “newbie gains”). Plus, you can always cut down and lose weight later on.

The Skinny Fat Workout Plan

The same way your diet depends on which type of “skinny fat” you are, so does your workout plan.

If you’re more skinny than fat: You should lift weights in the gym 4-5 days per week and limit your cardio.

This is because studies show you need more sets per week (per muscle group) if you want to pack on muscle as fast as possible. Also, you should avoid too much cardio because it burns calories your body needs to build new muscle tissue.

Here’s a simple 4 day per week full-body routine you can use:

Day Mon Tue Thu Fri
Workout A B A B

If you’re more fat than skinny: You should lift weights in the gym 3 days per week and perform 2 days of cardio.

This is because you need to lift weights in order to maintain your muscle mass (and force your body to burn fat) while you lose weight. Plus, a couple days of cardio per week will help burn extra calories and accelerate fat loss.

You can do the same workouts shown above, but use this modified schedule:

Day Mon Wed Fri
Week 1/3/etc A B A
Week 2/4/etc B A B

In terms of cardio, I recommend 30 minutes per day (2X per week) of low intensity steady state cardio (LISS). For example: a light jog, brisk walk, or bike ride. This will help you burn some extra calories without putting any additional stress on your body.

Wrap-Up and Final Thoughts

To quickly recap:

  • If you’re more scrawny than fat: weight-gain diet and 4-5X lifting per week
  • If you’re more fat than scrawny: weight-loss diet and 3X lifting per week (plus 2X cardio)
  • If you’re not sure, then get started by bulking up and gaining size

Beyond this, it’s absolutely crucial that you stick to your new diet and workout routine for AT LEAST 3 months.

If you don’t – and you change your approach more frequently than this – then you will never give your body the time it needs to build a significant amount of muscle (or burn a significant amount of fat).

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10 Wardrobe Essentials Every Man Should Have Tue, 28 Feb 2017 11:00:53 +0000 If you want to build a simple wardrobe that kicks ass, you’re in the right place

In this article I’m going to share 10 minimalist wardrobe essentials every man should have. These are all basic, yet sleek items you can easily match with a variety of outfits.

Whether you’re heading to a casual weekend brunch, a first date, or a night out in the city, these 10 clothing items have you covered.

Browse the list, see what catches your eye, and pick 2-3 items to add to your wardrobe.

Bonus: Get free access to my new course and learn how to double your confidence and get over social anxiety… in just 30 days!

#1: Brown Boots

Every dude should own a quality pair of brown boots.

Pair them with slim chinos (pictured above) for a more refined look. Or go with some jeans (see #8 below) if you want to keep it casual.

A good pair of boots can essentially replace the need for dress shoes in most occasions. When I’m traveling, I only pack these (and some sneakers) and I’m good to go.

What I Wear: Thursday Boots Captain Boot

#2: Oxford Shirt

Be honest, how many button-down shirts do you own? And how many of them do you actually wear?

Most guys have a closet full of dress shirts, but they only use 2 or 3 of them. Rather than weighing yourself down (and emptying your wallet) on countless random button-downs, you should select 1 or 2 you can wear with lots of different outfits.

My #1 go-to is the classic oxford blue shirt you see above. In addition to that, I think every man should own a basic white button-down as well.

What I Wear: J Crew Slim Fit Oxford

#3: Gray Chinos

Most dudes have a solid pair of jeans, but very few have a well-fitting pair of chinos.

But when you’re heading to a trendy nightclub, a high-end restaurant, or just your regular desk job, you should have some pants that actually look good.

I highly recommend the Commission pant by Lululemon (link below) because they don’t get wrinkled, have a little stretch (for all you guys who hit the squat rack)… plus they just look really good.

What I Wear: Lululemon Commission Chino Pant

#4: Bomber Jacket

Bomber jackets are probably my favorite piece of clothing. They go well with a super casual outfit (like the one above), but can also be used to achieve a slightly more formal look (see below).

When it comes to the color, I prefer navy or black, but I’ve seen some cool bomber jackets in tan and green as well.

I got both of mine from Zara for about $50 each, which is very cheap given their relatively high quality. Check out the link below to see their collection.

What I Wear: Zara Bomber Jacket

#5: Joggers

I literally LIVE in Lululemon joggers! This is because I’m lucky enough to work from home…

But as long as you’re not going somewhere with a dress code, you can still wear joggers and look pretty damn fly. Personally they’re my pants of choice for traveling, chilling with friends, walking to the gym, or even grabbing a quick bite to eat at most restaurants.

Again, I have to recommend Lululemon here. They’re not cheap, but they look good, feel amazing, and last for years of heavy use.

What I Wear: Lululemon Intent Jogger

#6: White Leather Sneakers

I love a dope pair of Adidas or Nike sneakers just as much as the next guy… But they don’t look very “refined” for most occasions.

Instead, I usually wear a simple pair of white leather sneakers like you see above. They look awesome with jeans, joggers, or even shorts.

I highly recommend the ones made by Greats (link below). My pair have held up for over a year of VERY heavy use!

What I Wear: Greats Royale

#7: Quick-Dry Shirt

If you’re someone who travels a lot, you need a t-shirt you can wear several times without having to wash it.

For this purpose, I also swear by Lululemon. Their “Metal Vent” T-Shirts (link below) are made of a material that is basically smell resistant. Even if I sweat a bit, they never get smelly.

Now, these cannot be used in formal situations, but they make an AMAZING shirt for everyday activities. And, of course, they’re perfect for working out.

What I Wear: Lululemon Metal Vent Long Sleeve

#8: Dark Jeans

I only own ONE pair of jeans. I use them until worn out, then I replace them.

Unless you really love jeans, I recommend you do the same. Just make sure you get a darker pair. Darker jeans are FAR MORE versatile than any other wash. They go great with literally every outfit you can think of.

I recommend Levi’s because they offer a huge variety of styles and fits. I wear the 541 (link below) because they have a more “athletic” fit that suits my huge ass (too many squats).

What I Wear: Levi’s 541 Athletic Fit Jean

#9: White T-Shirt

The amazing thing about a well-fitting white t-shirt is that it looks amazing under nearly any jacket.

Whether I’m rocking a bomber (see above), or something nicer like a pea coat, I frequently just wear a simple white t-shirt underneath. In my opinion, it really makes the rest of the outfit stand out and look better.

There are a lot of different neck styles and lengths these days, but I usually stick with something simple like the J Crew shirt linked below.

What I Wear: J Crew Slim Washed T-Shirt

#10: Versatile Watch

I own a few watches, but the only one I ever wear is my cheap Timex Weekender (link below).

It’s a simple white-faced watch with a brown leather strap. And it looks good with almost everything I wear, from casual to formal.

If you’re not a watch-snob, I don’t recommend getting anything more expensive that this basic watch.

What I Wear: Timex The Weekender

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Top 10 Men’s Fitness Blogs for 2017 Tue, 07 Feb 2017 11:00:25 +0000 The fitness industry is plagued by greedy supplement companies and internet marketers.

It’s never been harder, or more confusing, to find quality advice that’s easy to understand and proven to work…

…but there are still some “good guys” in the industry.

There are a handful of fitness bloggers who genuinely want to help you improve your body. They avoid “broscience” and base their advice in proven research. And they give you actionable steps that are easy to implement.

In this post, I’ve compiled a list of 10 fitness blogs every man should follow in 2017.

Bonus: Download my Free Bulking Routine and get a simple, proven step-by-step routine to gain mass and get stronger.

#1: Greg Nuckols (Strengtheory)

Expertise: Getting strong as f*ck

If you want to get strong, Greg is your guy.

His amazing, in-depth guides on squatting, benching, and deadlifting single-handedly took my lifts to the next level. I highly recommend that you go through all of these guides and take notes on 3-4 things you can improve for each lift.

The most remarkable aspect of Greg’s blog is how thoroughly he researches every topic he writes about. It seems like he stays up-to-date on literally every science journal in existence.

And on top of all of this, he is an ABSOLUTE BEAST in the gym. Just check out some of his videos on Instagram — and prepare to be humbled.

#2: Tony Gentilcore

Expertise: Deadlifting (& unique exercises)

Aside from being a fellow Boston bro, Tony has by far the shiniest head on this list.

Jokes aside, he writes the best deadlifting advice I’ve seen. His simple advice will help you pack weight onto the bar in no time.

But even more than that, I love his article series called “exercises you should be doing” — these posts have inspired me to add several uncommon movements to my workout routine.

Plus, his gym is right down the street from me. I need to stop by soon for an ass-whooping.

#3: JC Deen (JCD Fitness)

Expertise: Fat loss (& mindset tips)

If you want to cut fat and get lean, JC has you covered.

His simple, science-based strategies will get help you get ripped no matter how much you’ve struggled in the past.

Beyond that, he writes about how to develop the mindset you need to stay consistent and see results — an area that doesn’t get nearly enough attention.

On top of all this, he was also a big influence in pushing me to take my blog to the next level years ago when I was starting out (and I’ll never forget that).

#4: Keith Lai (Fit Mole)

Expertise: Getting ripped without sacrificing your life

Keith Lai – an audacious man who had the balls to name his brand after the large mole on his face. Respect.

Anyway, Keith’s blog focuses on how to get results without dedicating your life to the the gym, giving up your favorite foods, or chopping off your left nut.

Plus, he does a great job exposing some ugly truths about the “fitness lifestyle”.

Honestly, I had this advice years ago because it might have helped me avoid the deadly mistake of tying my self-esteem to how “big” I was.

#5: Alexander Mullan (MASSthetics)

Expertise: Pure dedication to lifting weighs

A self-declared meathead, Alex owns his addiction to the gym. He’s also addicted to espresso (like myself) and to “cheffing”, as he likes to call it.

If you’re someone looking to get jacked without putting in hard work, then his blog probably isn’t right for you…

But if you’re a gym bro like myself, then his relentless dedication to lifting and his acceptance that he will never be 100% satisfied with his progress will strongly resonate with you.

#6: Mike Samuels (Healthy Living, Heavy Lifting)

Expertise: Fat loss (without diet restriction)

Based in the UK, Mike is obsessed with lifting weights, Starbucks, and Subway (really bro? I don’t trust those sandwiches).

While most of the guys on this list focus on strength training, Mike talks a lot about diet and nutrition as well. He’s also one of the few guys on here with a focus on fat loss.

I really like how he incorporates lessons he’s learned from old-school bodybuilders, given my obsession with full-body training splits.

#7: Dr. John Rusin

Expertise: Pain-free performance training

John is the only guy on this list who focuses on injury prevention and pain-free training.

His specialty is taking methods that work for high performance athletes he’s worked with and teaching you how to implement them in your strength training or bodybuilding routine.

Whether he’s talking about fundamental movements that every man should master or how to get rid of joint pain, his advice is practical and to-the-point.

#8: Bony to Beastly

Expertise: Bulking up for skinny guys

Apparently I’m not the only one on the internet obsessed with getting “beastly” (and trying to overcome skinny-ness).

Shane, Jared, and Marco – the guys behind Bony to Beastly – specialize in helping skinny guys gain weight and build muscle.

Their advice is simple and straightforward, plus all of their posts have amazing infographics that explain all their points. You can’t beat that.

#9: Lee Boyce

Expertise: Getting strong (& making you think)

Lee is a Canada-based strength coach who keeps it real.

He has published hundreds of articles full of strength training tips. Among other things, his blog consistently focuses on breaking down what’s wrong with today’s fitness culture…

And he makes some very important points, such as the fact that having lots muscle and lifting heavy weights doesn’t necessarily mean that you’re in shape.

#10: Dr. Spencer Nadolsky

Expertise: Fat loss

Spencer Nadolsky, AKA the doctor who lifts.

Instead of over-prescribing medication or preaching outdated health advice, he focuses on giving practical tips on how to change your lifestyle for results that last.

Whether he’s talking about the best diet for fat loss or his favorite type of squats, you can expect concise writing and simple strategies that are easy to pick up and use.

#11: David de las Morenas (How to Beast)

Expertise: Gaining mass (& building self-confidence)

Yes, I am including myself on the list. Come at me bro.

I’m a former stick-thin man who’s perpetually trying to get bigger and stronger.

I pride myself on making sure that all of my advice is EXTREMELY simple, yet proven to work. If I haven’t personally done something, or seen conclusive scientific data supporting it, then I don’t write about it.

I recently shifted my focus to making DOPE YouTube videos, like diet tips for ectomorphs or my top mass gaining foods… but don’t worry, I’ll still be publishing quality content on my blog.

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5 New Year’s Resolutions for Building Self-Confidence Mon, 16 Jan 2017 11:00:49 +0000 What’s your #1 goal for 2017?

It doesn’t matter if you want to start your own blog, build 20 pounds of muscle, or find an cool girlfriend…

If you really want this to be the year you change your life, then you need to get started now.

In this article, I break down 5 New Year’s resolutions that will help you get off your ass, get motivated, and start building serious confidence in yourself. These are 5 things every man should do in 2017.

But don’t hesitate! Get started on one of these goals TODAY. Otherwise you will fall back into your old routine and fail to change your life.

Bonus: Get free access to my new course and learn how to double your confidence and get over social anxiety… in just 30 days!

#1: Share One Insecurity

We all have things that we’re embarrassed about.

For example, maybe you have a physical insecurity you want to overcome (like your height or hairline). Or maybe it’s something else like your lack of sexual experience or credit card debt.

Regardless of what your insecurity is, you need to accept it.

Most guys never do this. Instead, they try and hide it. They try to pretend like it doesn’t exist.

But this only makes it worse. When you try and hide your imperfections, you actually draw more attention to them. On one hand, you focus on them more, because you’re so scared that other people are going to notice them.

On the other hand, other people can sense that you aren’t fully comfortable with yourself.

This is why I want you to pick one of your deepest insecurities and share it with someone else. This will allow you to accept it. This will allow you to stop thinking about it so much. And this will ultimately make you feel a lot more confident in yourself.

Plus, other people will be able to tell that you’re okay with your imperfections. And this will make you stand out, because most guys are too afraid to confront their insecurities.

#2: Face One Fear

If you want to build self-confidence, you need to face your fears and expand your comfort zone…

You’ll never date attractive women if you’re too scared to ask them out. You’ll never start your own business if you’re too scared to quit your job. You’ll never become a leader that other men look up to if you’re too scared to speak in public.

Here’s the most important thing to remember: it all starts with one small step.

If you’re afraid of talking to women, you can begin facing that fear by starting simple conversations with strangers. If you’re afraid of public speaking, you can begin facing that fear by making YouTube videos and getting comfortable talking on camera.

Regardless what your fear is, you need to face it starting NOW.

Think of a small first step you can take — then go do it! If you let another week pass you by without taking action, nothing will change. You will get complacent inside your little comfort zone, and you will remain there for yet another year.

#3: Take a Martial Arts Class

If you want to jumpstart your personal growth, learning a martial art is a good place to begin.

There a lot of key benefits to martial arts, but chief among them is building confidence and expanding your comfort zone.

You will learn how to defend yourself. And this will give you a huge confidence boost, because you will always be prepared to take action if a fight breaks out.

This will set you apart from the majority of men, who are scared shitless of physical confrontation.

Also, you will be forced to face the fear of getting hurt every time you spar in class. Even though sparring is only fighting at about 50% intensity, it still simulates real world combat. And repetitively facing this fear will condition you to face fears in other areas of your life.

Just search Google to find a Muay Thai or Brazilian Jiu-Jitsu gym near you. These are the top 2 martial arts. And most gyms offer one free class so you can try it out.

#4: Meditate Every Day

Meditation is often falsely portrayed as a spiritual practice with no tangible benefits…

But when used correctly meditation can give you a HUGE boost in confidence.

It essentially trains your brain to focus exclusively on what you’re doing right now. And this helps you stop negative self-talk, stop being nervous, and get out of your head.

And this will allow you to realize your natural sense of self-confidence. You will no longer trip over your words and feel intimidated during stressful social situations… because you will finally be present!

This isn’t some hocus-pocus bullshit — it actually works!

Since I’ve started meditating daily I’ve gotten way better at moving past my anxiety and nervousness whenever it comes up (whether I’m out on a date or just by myself at home).

If you want to get started today, I recommend using the Headspace app. It provides simple 10 minute guided meditations that are easy to follow.

#5: Set Three Goals for 2017

Look man – at the end of the day you need to set goals that YOU care about. I’ve given you some examples above, but it’s up to you to get started.

I recommend getting started by choosing three things that you want to accomplish over the next few months. These can be items from this list, or anything else you want to do.

Once you decide on your three goals, start taking action right NOW! Seriously, think about the smallest step you can take to get going — then go do it. Otherwise you will continue to procrastinate and remain complacent in life.

After you get the ball rolling and begin taking action, you will quickly build momentum. Before you know it, you will be excited to get to work on your goals every morning. And soon enough you will reach your goals.

Now watch the video above and implement the 5 strategies I cover in it. This will help you stay consistent and make sure you actually achieve your goals.

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The 10 Best Muscle-Building Foods Tue, 13 Dec 2016 15:15:45 +0000 First things first…

If you want to build muscle, you need to lift weights AND eat enough calories to gain weight.

But not all foods are made equal! With the wrong diet, it can be very easy to gain excess body fat along the way.

Below you’ll 10 cheap foods that are easy to prepare and great for gaining muscle. Plus, I’ve included some quick meal ideas for each food.

Bonus: Download my Free Bulking Routine and get a proven step-by-step routine to take full advantage of these foods and quickly pack on mass.

#1: EGGS

You’ve heard it before: eggs are the perfect protein. Not only do they contain all the essential amino acids required for muscle growth, but the fat and cholesterol found in eggs are a key part of a testosterone-boosting diet.

They are also extremely cheap and versatile – you can include them as part of your breakfast, lunch, or dinner. All of this makes them a staple of any muscle building diet.

Note: Don’t worry about the “bad cholesterol” myth – the cholesterol found in eggs has actually been shown to decrease the amount of LDL (bad cholesterol) in your body.


  • Bacon, eggs, and a bagel
  • Omelette (with veggies and meats)
  • Hard boiled eggs (convenient to take on-the-go)


We all know that meat is an amazing source of protein and calories — and this makes it ideal for packing on mass.

Plus, it’s full of iron. And iron deficiency has become quite common. If you experience this deficiency, your strength levels will drop (along with other bad symptoms), and this will ultimately prevent you from building muscle and making progress in the gym.

If you have trouble gaining weight, I recommend getting the “80/20” variety because it packs more calories than a leaner cut like “90/10”.


  • Ground beef scrambled with eggs and veggies
  • Ground beef mixed with instant brown rice and veggies
  • Ground beef hamburgers patties on buns


Organic milk is a combination of pretty much everything you need to gain weight…

It contains a good source of both whey and casein protein (fast and slow release). Plus, if you stick with whole milk – and get the organic kind – it also contains more calories and more omega-3.

Why do you want omega-3? It boosts cognitive function, lowers blood pressure, and even increases rates of muscle growth. For this reason, I also recommend taking a solid fish oil supplement daily.


  • Mixed with protein powder in a shake
  • Stirred in with oats, protein powder, and peanut butter
  • Chocolate milk (just add chocolate syrup)


If avocado is not part of your diet, you’re missing out bro. Not only is it stacked with healthy monounsaturated fatty acids, it’s also fucking delicious!

An average avocado contains about 200 calories. Adding just one to your breakfast, lunch, or dinner is an easy way to pack in some extra calories… and make your meal taste WAY better.

I personally prefer to mash it up with a fork and turn it into guacamole. This way, it’s easier to spread on a sandwich or mix in with some rice.


  • Mashed up on a piece of toast with an egg
  • Mashed up and mixed in a bowl of rice with ground beef
  • Mashed up and spread on top of a sandwich or hamburger


Oats should be a go-to food for everyone who’s trying to gain weight.

First of all, carbs need to be a large part of your diet if you want to optimize testosterone levels and supply your body with the energy it needs to get stronger and pack on mass.

Second, oats are a “slow carb” which means you can eat a massive bowl of them and not have your insulin levels spike all over the place. When bulking up, your best bet is to eat your oats as part of your breakfast. This will maintain healthy blood sugar levels, control your appetite, and therefore help protect against extra fat gain.


  • Blended with whole milk and protein powder
  • Oatmeal with whole milk and protein powder
  • Chocolate oatmeal breakfast cake


Rice is another slow-carb that’s easy to eat in large quantities, making it great for bulking up.

It will provide your body with the energy you need to get stronger and build mass. I recommend the instant variety, because you can just throw it in the microwave and it will be ready in 60 seconds.

Also, contrary to popular belief, brown rice is not necessarily superior to white rice. Sure, it has more fiber, but it also contains grains that can lead to an upset stomach if you eat a large quantity. Try both and decide which type you prefer.


  • Rice with ground beef and veggies
  • Rice with stir fried chicken and veggies
  • Rice mixed with beans


There’s nothing magical about protein powder, but you’re going to be fighting an uphill battle if you try and gain mass without it.

This is because studies show that you need around 0.8 grams of protein per pound of bodyweight if you want to maximize muscle growth… And it can be challenging to consume this much protein with only whole foods. For this reason, I suggest taking one scoop of protein per day. You can have it at any time (it does NOT have to be post-workout) .

I recommend finding a basic whey powder that tastes good, because it’s cheaper than other types of powders (and they’re all just protein at the end of the day).


  • Protein shake with milk
  • Stirred in with oats, milk, and peanut butter
  • Gainer shake (blended with milk, oats, peanut butter, and banana)


Anyone who’s tried gaining mass without eating peanut butter is insane!

It has a huge amount of protein and healthy fats that are perfect for gaining lean muscle. Plus, it’s dirt cheap and can added to nearly any meal for an instant boost in calories.

If you struggle to gain weight, make sure this is always in your pantry, because it’s often going to be the easiest way to make up for those last 200-300 calories of the day.


  • Peanut butter and jelly sandwich
  • Gainer shake (blended with milk, protein powder, oats, and fruit)
  • Straight by the spoon


Here’s another great slow carb that’s super cheap, quick to prepare, and easy to eat large quantities of.

A lot of people prefer the taste and texture of quinoa (compared to rice). Not only that, but it’s also contains a lot more protein than rice.

This makes it a great substitute for rice. I recommend alternating between the two, so your diet doesn’t get boring and repetitive.


  • Quinoa with ground beef and veggies
  • Quinoa with stir fried chicken and veggies
  • Quinoa mixed with beans


Greek yogurt is amazing for packing on muscle because it relatively cheap and it contains a shitload of protein!

It’s also very versatile and can be added to lots of different meals.

If you’re trying to gain size, then I recommend getting the fattier “whole milk” version because it contains more calories (and tastes better, too).


  • Served with honey and nuts on top
  • Blended in with your gainer shake
  • Straight out of the cup

Note: Shout out to my man Kale Panoho for helping me create this list! Check out his website here.

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